Full Transcript Introduction to the Ketogenic Diet 0:00 Starchy vegetables like potatoes, corn, peas, they're out along with legumes like beans and lentils. 0:07 Also watch out for low-fat or diet products too since manufacturers often add sugar. 0:13 Welcome to Health Breakthroughs with Dr. 0:15 Stengler. 0:15 I'm Dr Mark Stegler and each episode we cut through the noise to bring you practical, science-backed insights for more energy, 0:23 better health and a life that feels like yours again. 0:29 Hey everyone, welcome back to the channel. 0:31 Today we're tackling the Ketogenic Diet. 0:34 What it is, what to eat and to avoid, What's been studied for, potential side effects, and nutrients you probably need to supplement if you're on this diet. 0:43 Well, let's get into it. 0:45 You've done everything you were told to do and something still feels off. 0:48 Health Breakthroughs with Dr. 0:50 Stengler, we go beyond symptom management to explore integrative, science-backed approaches to the issues that medicine too often overlooks. 0:58 Chronic fatigue, brain fog, gut dysfunction, inflammation, hormone imbalance, and healthy aging. 1:03 If you're ready for real answers and practical tools to support your health naturally, follow Health breakthroughs of Dr Stegler on Doctor Talks or wherever 1:12 you listen to podcasts. 1:14 The ketogenic diet, what is it really? 1:16 Well, it's a high fat, very low carbohydrate eating pattern that changes how your body produces and uses energy. 1:24 Normally, your runs on different fuel sources, including glucose from carbs. 1:29 But when your carbs dropped around to about 20 to 50 grams a day and you bump up your fat to 78% of your calories, you liver starts breaking down fatty
What Keto Is and What You Can Eat 1:39 acids into ketone bodies, a state called nutritional ketosis. 1:43 On this diet, protein stays moderate, around 15-20%, since excess protein can convert into glucose and kick you out of ketosis. 1:53 This isn't a new fad, it was first used in the 1920s for the treatment of epilepsy, but now it's one of the most well-studied diets in medicine. 2:01 Let's review what foods you can eat. 2:03 On the ketogenic diet, you're eating foods that are naturally rich in fat and very low in carbs. 2:09 That includes meats and poultry, fatty fish and seafood like salmon, sardines, tuna, eggs and full fat dairy. 2:16 Dairy products such as cheese, butter, heavy cream and plain Greek yogurt used in moderation. 2:23 For vegetables, stick with non-starchy options like leafy greens, broccoli, cauliflower, zucchini, also asparagus, peppers and cucumbers. 2:32 Nuts and seeds like almonds, walnuts and chia seeds are great too along with healthy fats like olive oil, coconut oil avocado oil and of course avocados. 2:43 For drinks stick with water, plain coffee, unsweetened tea and sparkling water. 2:49 The big theme is whole, minimally processed foods that keep you full without pushing your carbs too high. 2:56 Now let's talk about the foods to avoid. 2:58 On the flip side, foods you need to limit or cut out since even small amounts of carbs can knock you out of ketosis. 3:05 This includes grains and starches. 3:07 For example, you know the breads, pastas, rice, oats, cereal. 3:11 Sugary foods and sweets obviously have to go too. 3:14 And here's one that surprises people. 3:16 Most fruits on this diet are off the table since bananas, apples, oranges, and grapes are too high in natural sugar. 3:24 Some people allow a small portion of berries here and there, but that's about it. 3:29 Starchy vegetables like potatoes, corn, peas, they're out, along with legumes like beans and lentils. 3:36 Also, watch out for low-fat or diet products, too, since manufacturers often add sugar to make up for the missing fat.
Foods to Avoid on Keto 3:43 Sugary drinks and alcohol, especially beer and sweet mixed drinks, are also off the table. 3:50 My advice? 3:51 Read labels carefully. 3:52 Carbs hide in a lot of packaged foods that don't even taste sweet. 3:57 So what conditions has the ketogenic diet been studied for? 4:01 Let's get into the research. 4:02 The ketogenetic diet has been stayed for several medical conditions with evidence ranging from really solid to still emerging. 4:10 First, epilepsy. 4:12 the strongest evidence we have is for epilepsy and landmark trial in the Lancet Neurology Journal found that after three months, 4:20 38% of children on the Ketogenic Diet had more than a 50% reduction in seizures compared to just 6% in the control group. 4:30 Updated clinical guidelines still recommend it as a well-validated option for drug-resistant epilepsy. 4:38 Next is type 2 diabetes and for blood sugar control. 4:42 A randomized crossover study in the American Journal of Clinical Nutrition followed 40 adults with pre-diabetes or type 2 diabetes through both a ketogenic 4:51 diet and a Mediterranean-style diet, 12 weeks of each. 4:54 Both improved blood sugar, but the keto diet showed more consistent gains in fasting insulin and triglycerides, or fats in a blood. 5:02 And a 2024 meta-analysis of 29 trials found significant reductions in fast glucose, A1C, insulin resistance, and triglycerides, 5:11 again with the ketogenic approach. 5:14 Now let's talk about obesity and weight management, which also ties into blood sugar control. 5:18 A randomized controlled trial in the journal Nutrients compared a healthy ketogenetic diet to a standard calorie-restricted diet in 80 adults with obesity
Research and Health Benefits 5:28 over six months. 5:29 And the Ketogenic group had greater reductions in weight, body mass index, and visceral fat. 5:36 The 2022 meta-analysis backed this up. 5:39 showing better improvements in weight, blood sugar, and cholesterol for overweight people with type 2 diabetes. 5:45 Now, one that doesn't get talked about enough is non-alcoholic fatty liver disease, abbreviated NAFLD, now sometimes called or abbreviate it MASLD. 5:56 And it affects around 30 to 38% of the global population. 6:00 A study in the Proceedings of the National Academy of Sciences found that only six days of a ketogenic diet reduced liver fat by 31% and cut down liver 6:11 insulin resistance by 58%, despite only a 3% drop in body weight. 6:17 Other studies have shown that a low-carb ketogenic diet is also good for fatty liver, improving liver fat, inflammation, 6:25 and even a trend towards less scar tissue of the liver. 6:28 A 2024 review summed up well that the ketogenetic diet seems to hit multiple drivers of fatty livers all at once. 6:35 Hey everybody, I want to take just a quick moment and invite you to my website drstengler.com. 6:40 Here we have the supplements that we've been using with our patients for many, many years. 6:45 High quality and high potency supplements, very pure. 6:48 So, if you're looking for high quality supplements where you can notice a difference, both in how you feel and on your lab tests, 6:54 go to our website at dr.stegler dot com. 6:58 Then there's also research into neurological conditions like Alzheimer's, Parkinson's and traumatic brain injury, based on the idea that the brain can 7:05 use ketones for fuel when it struggles with glucose. 7:09 One randomized double-blind trial found that a ketogenic medical food improved cognitive function in some Alzheimer patients, 7:16 especially those without a genetic variant called APOE4. 7:20 And finally, cancer. 7:22 Many cancer cells rely heavily on glucose, known as the Warburg effect. 7:26 So the theory is that ketosis might put them at a metabolic disadvantage, that is the cancer cell. 7:33 A 2025 meta-analysis pooled multiple trials of cancer patients and found that a ketogenic diet significantly reduced fat mass, 7:40 visceral fat, insulin, blood glucose fatigue and insomnia while improving cholesterol markers, thyroid markers and emotional well-being. 7:49 The effect on actual tumor progression was inconsistent, so this is still something you would need to have your oncology team monitor. 7:57 Now let's talk about the potential downsides of the ketogenic diet, because no diet is perfect. 8:03 The most common side effect is known as the keto flu. 8:07 In the first one to two weeks, as your body switches from burning glucose to burning fat, you might get headaches, fatigue, 8:13 brain fog, irritability, nausea, and muscle cramps. 8:17 This comes mostly from rapid fluid and electrolyte loss as insulin levels drop.
Potential Side Effects and Risks 8:22 So it's important to drink enough fluids and get enough electrolytes because these get depleted so quickly. 8:28 Other things to watch out for on this diet. 8:30 Constipation, since you're cutting out a lot of fiber sources. 8:33 Some people also see their LDL cholesterol levels rise. 8:36 This can be monitored. 8:38 Kidney stones can also be a concern, especially in kids using this for epilepsy. 8:42 And in rare cases, with certain underlying conditions, there is a risk of diabetic ketoacidosis. 8:49 which is different from the nutritional ketosis we're talking about for the average person. 8:53 And because you're cutting out whole food groups, micronutrient deficiencies are also a real risk if you are not careful. 9:00 This diet may not be appropriate if have pancreatitis, advanced liver disease, or you have certain genetic fat metabolism disorders, 9:07 so check with your integrative doctor on this. 9:10 And here's one thing that doesn't get addressed enough, and that's your gallbladder. 9:15 Because this diet is so high in fat, your Gallbladder has to release more bile to digest it. 9:20 And combined with rapid early weight loss, this can increase your risk of gallstones or trigger symptoms if you're already having gall stones. 9:28 So you have to be aware of upper right abdominal pain, nausea, digestive discomfort. 9:34 So, if you have a history of gallstones, then this is something you need to talk to your integrative doctor about before starting. 9:41 What about the nutrients that you may need supplement? 9:43 Because this so important, we don't want to end up with nutritional deficiencies which causes a bunch of symptoms. 9:50 I talked about electrolytes, sodium, potassium and especially magnesium. 9:55 They get flushed out fast in early ketosis and low magnesium can cause cramps, poor sleep and fatigue. 10:01 Many doctors like myself recommend 300-500 mg of magnesium glycinate daily, plus enough sodium potassium rich foods like avocado and leafy greens to bump 10:12 up these minerals. 10:13 Second, vitamin D. 10:15 Most people are low in vitamin d already, so it's worth checking your levels. 10:19 most of my patients need between 2000 to 5000 units daily.
Supplements and Nutrient Support 10:24 Also omega-3 fatty acids like EPA and DHA. 10:27 If you're not eating enough fatty fish regularly, especially on this diet, then you may want to supplement omega 3s to keep your omega 6 to omega three 10:37 ratio balanced. 10:38 also B vitamins, specially vitamin B1, thiamine. 10:41 It's important for energy metabolism and it can get low on a low carb restricted diet. 10:47 A bee complex is really the best way to replace your bees. 10:51 Then fiber, something like psyllium husks can help since you're cutting out a lot of foods that normally help keep things moving and you need more fiber. 10:59 Also consider calcium, especially if you are limiting dairy in your keto diet, even though you can have it. 11:05 Around 500 to 1000 milligrams a day might be needed depending on how your diet is. 11:10 So that's the ketogenic diet in a nutshell. 11:13 What it is, what to eat, and what avoid. 11:16 what's been studied for, the side effects to watch for and the nutrients you might want to supplement. 11:21 It's a powerful dietary tool, but not a one size fits all. 11:24 So I always recommend working with a health care provider trained in nutrition, especially if you have chronic health conditions and you're going to make 11:33 big changes in your diet. 11:34 If you found this helpful, give it a thumbs up, subscribe if you haven't already, and drop any questions you have down in the comments. 11:41 I'm going to really focus on reading and answering each one of them. 11:44 Thanks so much for watching and I'll see you in my next video. 11:48 Thanks for listening to Health Breakthroughs with Dr. 11:51 Stengler. 11:51 If today's episode resonated with you, please follow the show, share with someone who needs it, and leave a review. 11:58 It helps more people find us. 12:00 For more resources and wellness support, visit DrStenglar.com.
Comments